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  6. Winter squash vs. Pea

Winter squash vs. Pea — In-Depth Nutrition Comparison

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How are Winter squash and Pea different?

  • Winter squash is higher in Vitamin A RAE, however, Pea is richer in Vitamin B5, Vitamin B1, Vitamin K, Manganese, Phosphorus, Iron, Fiber, Folate, and Copper.
  • Daily need coverage for Vitamin B5 from Pea is 3055% higher.
  • Winter squash contains 7 times more Vitamin A RAE than Pea. While Winter squash contains 261µg of Vitamin A RAE, Pea contains only 40µg.

Squash, winter, all varieties, cooked, baked, without salt and Peas, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Winter squash vs Pea infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
1
:
9
Pea
Pea
Contains less Sodium -66.7%
Contains more Calcium +22.7%
Contains more Iron +250%
Contains more Magnesium +200%
Contains more Phosphorus +515.8%
Contains more Potassium +12.4%
Contains more Zinc +440.9%
Contains more Copper +111%
Contains more Manganese +180.7%
Contains more Selenium +375%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains less Sodium -66.7%
Contains more Calcium +22.7%
Contains more Iron +250%
Contains more Magnesium +200%
Contains more Phosphorus +515.8%
Contains more Potassium +12.4%
Contains more Zinc +440.9%
Contains more Copper +111%
Contains more Manganese +180.7%
Contains more Selenium +375%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
1
:
9
Pea
Pea
Contains more Vitamin A +552.1%
Contains more Vitamin E +16.7%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +1518.8%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +65284.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +215%
Contains more Vitamin K +488.6%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin A +552.1%
Contains more Vitamin E +16.7%
Contains more Vitamin C +47.9%
Contains more Vitamin B1 +1518.8%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +65284.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +215%
Contains more Vitamin K +488.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Pea
Pea
Contains more Fats +59.1%
Contains more Water +14.6%
Contains more Protein +502.2%
Contains more Carbs +76.6%
Contains more Other +31.4%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Fats +59.1%
Contains more Water +14.6%
Contains more Protein +502.2%
Contains more Carbs +76.6%
Contains more Other +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Pea
Pea
Contains more Monounsaturated Fat +36.8%
Contains more Polyunsaturated fat +44.1%
Contains less Saturated Fat -45.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +36.8%
Contains more Polyunsaturated fat +44.1%
Contains less Saturated Fat -45.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Pea
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Pea Opinion
Net carbs 6.05g 10.13g Pea
Protein 0.89g 5.36g Pea
Fats 0.35g 0.22g Winter squash
Carbs 8.85g 15.63g Pea
Calories 37kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 3.3g 5.93g Winter squash
Fiber 2.8g 5.5g Pea
Calcium 22mg 27mg Pea
Iron 0.44mg 1.54mg Pea
Magnesium 13mg 39mg Pea
Phosphorus 19mg 117mg Pea
Potassium 241mg 271mg Pea
Sodium 1mg 3mg Winter squash
Zinc 0.22mg 1.19mg Pea
Copper 0.082mg 0.173mg Pea
Manganese 0.187mg 0.525mg Pea
Selenium 0.4µg 1.9µg Pea
Vitamin A 5223IU 801IU Winter squash
Vitamin A RAE 261µg 40µg Winter squash
Vitamin E 0.12mg 0.14mg Pea
Vitamin C 9.6mg 14.2mg Pea
Vitamin B1 0.016mg 0.259mg Pea
Vitamin B2 0.067mg 0.149mg Pea
Vitamin B3 0.495mg 2.021mg Pea
Vitamin B5 0.234mg 153mg Pea
Vitamin B6 0.161mg 0.216mg Pea
Folate 20µg 63µg Pea
Vitamin K 4.4µg 25.9µg Pea
Tryptophan 0.013mg 0.037mg Pea
Threonine 0.027mg 0.201mg Pea
Isoleucine 0.035mg 0.193mg Pea
Leucine 0.05mg 0.32mg Pea
Lysine 0.033mg 0.314mg Pea
Methionine 0.011mg 0.081mg Pea
Phenylalanine 0.035mg 0.198mg Pea
Valine 0.038mg 0.232mg Pea
Histidine 0.017mg 0.105mg Pea
Saturated Fat 0.072g 0.039g Pea
Monounsaturated Fat 0.026g 0.019g Winter squash
Polyunsaturated fat 0.147g 0.102g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Winter squash
798%
Pea
Minerals Daily Need Coverage Score
12%
Winter squash
34%
Pea

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 41)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.033g)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.